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Clean Strength Standards for Men and Women

Discover how your Clean performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Clean Strength Level

Calculate Your Clean Strength

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Clean Weight Standards

Compare your Clean performance to these weight standards and see where you stand.

LevelWeight
Beginner115 lbs
Novice158 lbs
Intermediate210 lbs
Advanced270 lbs
Elite334 lbs

Clean Bodyweight Ratio Standards

See how your Clean strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.75
Novice1.00
Intermediate1.25
Advanced1.50
Elite2.00
LevelBodyweight Ratio
Beginner0.50
Novice0.65
Intermediate0.90
Advanced1.10
Elite1.40

Clean Standards by Bodyweight

Find the Clean strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs72 lbs102 lbs140 lbs184 lbs231 lbs
120 lbs81 lbs113 lbs152 lbs198 lbs247 lbs
130 lbs89 lbs123 lbs164 lbs211 lbs261 lbs
140 lbs97 lbs132 lbs175 lbs223 lbs276 lbs
150 lbs105 lbs142 lbs186 lbs236 lbs289 lbs
160 lbs113 lbs151 lbs196 lbs247 lbs302 lbs
170 lbs121 lbs159 lbs206 lbs258 lbs314 lbs
180 lbs128 lbs168 lbs215 lbs269 lbs326 lbs
190 lbs135 lbs176 lbs225 lbs280 lbs338 lbs
200 lbs142 lbs184 lbs234 lbs290 lbs349 lbs
210 lbs149 lbs192 lbs243 lbs299 lbs359 lbs
220 lbs155 lbs199 lbs251 lbs309 lbs370 lbs
230 lbs162 lbs207 lbs259 lbs318 lbs380 lbs
240 lbs168 lbs214 lbs267 lbs327 lbs390 lbs
250 lbs174 lbs221 lbs275 lbs336 lbs399 lbs
260 lbs181 lbs228 lbs283 lbs344 lbs408 lbs
270 lbs186 lbs234 lbs290 lbs352 lbs417 lbs
280 lbs192 lbs241 lbs297 lbs360 lbs426 lbs
290 lbs198 lbs247 lbs305 lbs368 lbs434 lbs
300 lbs203 lbs253 lbs311 lbs376 lbs443 lbs
310 lbs209 lbs259 lbs318 lbs383 lbs451 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs55 lbs76 lbs102 lbs132 lbs164 lbs
100 lbs59 lbs81 lbs108 lbs138 lbs171 lbs
110 lbs63 lbs86 lbs113 lbs145 lbs178 lbs
120 lbs67 lbs90 lbs118 lbs150 lbs185 lbs
130 lbs71 lbs94 lbs123 lbs156 lbs190 lbs
140 lbs74 lbs98 lbs127 lbs161 lbs196 lbs
150 lbs77 lbs102 lbs132 lbs165 lbs201 lbs
160 lbs80 lbs105 lbs136 lbs170 lbs206 lbs
170 lbs83 lbs109 lbs139 lbs174 lbs211 lbs
180 lbs86 lbs112 lbs143 lbs178 lbs215 lbs
190 lbs88 lbs115 lbs147 lbs182 lbs220 lbs
200 lbs91 lbs118 lbs150 lbs186 lbs224 lbs
210 lbs94 lbs121 lbs153 lbs189 lbs228 lbs
220 lbs96 lbs124 lbs156 lbs193 lbs232 lbs
230 lbs98 lbs126 lbs159 lbs196 lbs235 lbs
240 lbs101 lbs129 lbs162 lbs200 lbs239 lbs
250 lbs103 lbs131 lbs165 lbs203 lbs242 lbs
260 lbs105 lbs134 lbs168 lbs206 lbs246 lbs

Clean Standards by Age

Discover how Clean strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1599 lbs135 lbs180 lbs231 lbs285 lbs
20112 lbs154 lbs205 lbs263 lbs326 lbs
25115 lbs158 lbs210 lbs270 lbs334 lbs
30115 lbs158 lbs210 lbs270 lbs334 lbs
35115 lbs158 lbs210 lbs270 lbs334 lbs
40115 lbs158 lbs210 lbs270 lbs334 lbs
45110 lbs150 lbs200 lbs257 lbs317 lbs
50103 lbs141 lbs188 lbs241 lbs298 lbs
5596 lbs131 lbs174 lbs223 lbs276 lbs
6088 lbs120 lbs159 lbs204 lbs252 lbs
6580 lbs109 lbs144 lbs185 lbs228 lbs
7072 lbs98 lbs130 lbs166 lbs205 lbs
7565 lbs88 lbs116 lbs149 lbs184 lbs
8058 lbs79 lbs105 lbs134 lbs165 lbs
8553 lbs71 lbs94 lbs120 lbs148 lbs
9048 lbs65 lbs85 lbs109 lbs134 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1562 lbs84 lbs110 lbs139 lbs171 lbs
2071 lbs95 lbs125 lbs159 lbs195 lbs
2572 lbs98 lbs128 lbs163 lbs200 lbs
3072 lbs98 lbs128 lbs163 lbs200 lbs
3572 lbs98 lbs128 lbs163 lbs200 lbs
4072 lbs98 lbs128 lbs163 lbs200 lbs
4569 lbs93 lbs122 lbs155 lbs190 lbs
5065 lbs87 lbs114 lbs145 lbs178 lbs
5560 lbs81 lbs106 lbs135 lbs165 lbs
6055 lbs74 lbs97 lbs123 lbs151 lbs
6551 lbs68 lbs88 lbs112 lbs137 lbs
7046 lbs61 lbs80 lbs101 lbs123 lbs
7541 lbs55 lbs72 lbs91 lbs111 lbs
8037 lbs50 lbs64 lbs81 lbs99 lbs
8534 lbs45 lbs58 lbs73 lbs90 lbs
9031 lbs41 lbs53 lbs67 lbs81 lbs

Clean Overview

The Clean is a full-body explosive movement that enhances strength, power, and coordination by lifting a barbell from the floor to the shoulders in one fluid motion.

Muscles Worked

Equipment Needed

Barbell, Weight Plates

How To Perform the Clean

  1. Stand with feet hip-width apart, barbell over mid-foot.
  2. Bend at hips and knees to grasp barbell with a shoulder-width grip.
  3. Keep chest up, back straight, and arms fully extended.
  4. Drive through heels, extend hips and knees to lift the bar.
  5. When bar reaches mid-thigh, explosively extend hips and shrug shoulders.
  6. Pull yourself under the bar, rotating elbows forward to catch it on shoulders.
  7. Stand up fully with barbell resting on shoulders.
  8. Lower barbell back to the floor under control.

Want to perfect your form? Check out our detailed guide on Clean for proper technique and tips.

Pro Tips for Clean

  • Keep the bar close to your body throughout the lift.
  • Focus on a powerful hip extension to generate momentum.
  • Ensure a strong and stable catch position by rotating elbows quickly.

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